All posts by Savannah Fearns

Thursday

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Posted 07/26/17 by | 0

For Time:

50 Burpees

50 Double unders

30 Burpees

50 Double unders

10 Burpees

50 Double unders

(10 min time cap.)

Keep the clock rolling…

and you have until [22:00]

to find a 1 rep max PUSH PRESS.


Wednesday

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Posted 07/25/17 by | 0

SS: In 5 sets, build to a heavy Power Clean + Front Squat.

15 min cap.

27-21-15-9 reps for time of:
Squat cleans 95/65
Ring dips

18 min cap.


Tuesday

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Posted 07/24/17 by | 0

4 RFT:

25 Med ball sit-ups

15 Sumo deadlift high pull (105/75)

400m run

26 min cap.

ACC:

2 x max weighted full plank hold for :30


Monday

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Posted 07/23/17 by | 0

SS: Find a 3 rep max Overhead Squat in 17 min.

For Time 21-15-9 reps of:

Burpee box jump over (24/20)

Chest-to-bar pull-ups

13 min cap.


Saturday

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Posted 07/21/17 by | 0

Partner WOD (you go, i go)

26 min AMRAP:

1 rope climb

5 Dumbbell Squat Clean-to-Thruster, or Jerk (50/35 ea. hand)

10 Burpee over bar

15 Wall ball shots

(one partner does an entire round, then rests while the other partner does an entire round)


Friday

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Posted 07/20/17 by | 0

SS: Build to a heavy- High Hang Power Clean + Hang Power Clean.

16 min cap.

9 min AMRAP:

200m run

25 KBS (70/52)


Thursday

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Posted 07/19/17 by | 0

WU:

3 x 200m row + 1 min plank +stretch

foam roll

For Time:
2k Row
150 Double Unders
10 Rounds of ‘Cindy’

28 min cap.

(Cindy= 5 pull-ups, 10 push-ups, 15 air-squats)


Wednesday

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Posted 07/18/17 by | 0

SS1: Build to a heavy Snatch High Pull + Hang Squat Snatch + Overhead Squat in 5 working sets.

17 min cap.

SS2: Find a heavy 2 rep Behind-the-Neck Split Jerk in 5 working sets.

16 min cap.

Acc: 2 set of MR Toes-to-Bar


Tuesday

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Posted 07/17/17 by | 0

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

“Dallas 5”

5 minutes of:
Burpees
5 minutes of:
7 deadlifts, 155/105
7 box jumps, 24/20
5 minutes of:
Turkish get-ups, 40/25lb. dumbbell
5 minutes of:
7 snatches, 75/55
7 push-ups
5 minutes of:
Rowing (calories)

Rest 1 minute between stations. Complete as many reps as possible at each 5-minute station.


Monday

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Posted 07/16/17 by | 0

SS:

Build to 75-80% Back Squat 5 x 5 (same weight for working sets)

ACC:

3 sets of

15 Glute Ham Raise

15 GHD Sit-ups

10 Bent-over Barbell Row